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Components
Split Jerk
Split Jerk
Split Jerk
Split Jerk
Split Jerk
Split Jerk
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The Jerk - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (14/8)
Workout
The Jerk
Weightlifting
Split Jerk (2 x 1 )
Split Jerk
Split Jerk (2 x 1 )
Split Jerk
Split Jerk (1 x 1 )
Split Jerk
Weightlifting Fitness:
Split Jerk (3 x 3 )
Split Jerk
Split Jerk (3 x 3 )
Split Jerk
Split Jerk (1 x 3 )
Split Jerk
WOD
Metcon (AMRAP - Reps)
Rx
30 sec. Plank Hold/30 sec. Max Pushups/30 sec. Rest
3 Rounds
30 sec. Mb Front Squat Hold (20/14)/30 sec. Max Wall Ball/30 sec. Rest
3 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 20, 2018
Male Clients
1
#Derek
Wilcock
4:30pm CrossFit All Level...
2 x 1 @ 225 lbs
1
Duy
Pham
5:30pm CrossFit All Level...
2 x 1 @ 225 lbs
1
Marky
Cat
6:30pm CrossFit All Level...
2 x 1 @ 225 lbs
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
2 x 1 @ 225 lbs
2
Peter
Hur
5:30pm CrossFit All Level...
2 x 1 @ 205 lbs
3
Aaron
Barvitz
5:30am CrossFit All Level...
2 x 1 @ 185 lbs
3
Del
Tutt
5:30pm CrossFit All Level...
2 x 1 @ 185 lbs
4
Michael
Mowry
Noon CrossFit All Levels
2 x 1 @ 175 lbs
5
Joe
Gaylor
6:30pm CrossFit All Level...
2 x 1 @ 165 lbs
5
Lyman
Anderson
5:30pm CrossFit All Level...
2 x 1 @ 165 lbs
6
The
Godfather
4:30pm CrossFit All Level...
2 x 1 @ 135 lbs
7
Andres
Salazar
5:30am CrossFit All Level...
2 x 1 @ 95 lbs
7
Nicholas
Anderson
6:30pm CrossFit All Level...
2 x 1 @ 95 lbs
8
sam
jones
6:30pm CrossFit All Level...
2 x 1 @ 85 lbs
Female Clients
1
Maron
Walker
5:30pm CrossFit All Level...
2 x 1 @ 115 lbs
2
Amanda
McFarland
6:30pm CrossFit All Level...
2 x 1 @ 95 lbs
2
Mia
McCorkel
6:30pm CrossFit All Level...
2 x 1 @ 95 lbs
3
Caren
Trahan
5:30pm CrossFit All Level...
2 x 1 @ 90 lbs
4
Savanna
Fallon
6:30am CrossFit All Level...
2 x 1 @ 80 lbs
5
Hilary
Thomas
4:30pm CrossFit All Level...
2 x 1 @ 75 lbs
6
Ann
Owen
5:30am CrossFit All Level...
2 x 1 @ 65 lbs
7
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
2 x 1 @ 55 lbs
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